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Cardio And Weights Workout

Average: 3.8 (199 votes)
3.8 5 199
The main goal of this workout is fat loss, but muscle building is possible as well. Great for both men and women. Cardio is HIIT style and incorporates sprinting.

Workout Summary

Main Goal:
Lose Fat
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight
Target Gender:
Male & Female
Author:

Workout Description

I am going to describe a workout that anyone can use, male or female. I think it is a great option for females because it allows them the ability to add weightlifting into their routine without spending more time in the gym.  The main goal of this workout would be fat loss, but it can help to build some muscle while losing fat. It is a great way to add some variety to your cardio routines, or use when you are in a hurry to combine both weight lifting and cardio.

I have used this workout on many people I know and they really enjoy it.  The program is intense but it yields results. If you are tired of the same old cardio routine you should give this is a try.  It is pretty much an interval workout that includes weightlifting.

This program works because it keeps your heart rate up while you are lifting. When many people lift, they take too much time in between sets that leads to your heart rate being at a resting rate which does not burn calories.  The program is still focused around compound lifts but higher reps done at higher reps speeds under control. The program can be done using any piece of cardio equipment but I suggest you switch it up often.

Cardio and Weights Workout

Warm up - 5 minutes of walking.

Cardio and Weights
Cardio and Weights
Exercise Sets Reps
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Bench Press 1 10-12
Pull Ups or Lat Pull Down 1 10-12
Bodyweight Squat 1 20
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Powerclean and Press 1 10
Stiff Leg Deadlift 1 10
Push Ups 1 10
Medium Pace Treadmill - 1:30    
30 Second Sprint    
Bent Over Row 1 12
Walking Lunge (Reps are per leg) 1 12
Military Press 1 12
Barbell Curl 1 12
Medium Pace Treadmill - 1:30    
30 Second Sprint    

5 minute cool down on treadmill.

You can switch the exercises and make them whatever you would like, but this particular program has worked well for most people I have suggested it to.  It has boosted their fat loss and made them enjoy their time in the gym more.

The key to the program is to keep the rest periods as short as possible.  The best way to do it is to have no rest at all.  You should walk briskly from your treadmill to the exercise and then move to the next one as soon as the repetitions are completed.  If the workout seems too short for you, you can go through it twice.  As you get into better shape try to add more exercises or add reps.  Progression is still the key to this workout as it is in any workout. There are many different ways to progress, but my favorite is to time how long it takes you to complete one round.  Then try to beat your time the next time you do it, but make sure to use good form on exercises.  Where you can cut down on time is your rest periods.

There are also other ways to progress, you can add weight to the exercises or add repetitions to each exercise. Another great way to progress would be to add exercises to make each round a little bit longer.  Make this work out your own include your favorite exercises, but try to focus on compound movements because these will burn the most calories.

Don’t take my word for it, give it a try it is intense but works!

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    Average: 3.8 (199 votes)
  • About The Author
    Jeremy Wood is a natural powerlifting and strength trainer who recently competed in the IPA.
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Comments (176)

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Cassandra
Posted Sat, 10/09/2010 - 18:37

What is the total time of this workout and what is a medium pace treadmill?? describe more detailed please. Also what is powerclean and press? Thanks

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Tyler
Posted Tue, 11/16/2010 - 11:33

The total time this workout takes to complete is however long it takes you to finish it. The faster you go, the less time it will take. A medium pace treadmill is a nice steady jog.

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Farleys
Posted Tue, 03/29/2011 - 13:28

HI,
It totally depends upon your goal... that how much weight do you want to lose....
I want to lose 23lbs and i am doing it for 50 min daily....

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Mushahid
Posted Fri, 04/15/2011 - 21:59

Plz tell me.how many days will take rest

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m
Posted Mon, 04/18/2011 - 15:24

What is the total time of this workout and how many day per week what is a medium pace treadmill?? describe more detailed please. Also what is powerclean and press? Thanks

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Jordan Gomez
Posted Mon, 11/21/2011 - 06:56

Hi, i am already in quite good condition but was going to start introducing the interval cardio aspect into my workout, will this allow me to get ripped and achieve match fitness for my soccer? I would just like to reveal my abs and look leaner. With some muscle mass, in arms and chest. Any help would be great.

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Alex
Posted Wed, 01/25/2012 - 20:22

Hi i know its a silly question but when you say (medium pace treadmill - 1.30) , do you mean 1minute and 30 seconds only .

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31 Day Fat Loss Cure
Posted Wed, 05/23/2012 - 15:45

Can you tell us more about this? I'd care to find out more details.

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Kiade Rayalu
Posted Sat, 09/22/2012 - 05:20

What is power clean and press?

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Jasim Moh'd
Posted Sun, 10/10/2010 - 13:04

Hi!good day!its me Jasim i am 60 years old just i want to know which exercises good for my age.i want the video workouts with the instructions for good exercises for the age 45 & 60.i want to know which exercises good for me and how many repetations i nid to do and how many types of exercises.pls i nid your answer asap..
thank you have a good day!

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Jason
Posted Sun, 10/17/2010 - 13:15

I like the look of the workout and I'm going to start putting it into effect. I am in it for weight loss and I have lost a little already. My only question is... aside from the bodyweight squat.. how much weight (lbs.) should be used for weight loss, roughly? thank you.

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jason
Posted Thu, 10/28/2010 - 06:56

hi Jason,
to find the weight you to use for any exercise is the same for any goal, to begin with you should able to achieve the number of reps you require, with good form when performing the exercise but the weight should be a challenge for you. if you cannot achieve the required number of reps or lose form when perform the exercise the weight is to heavy and on the other hand if the weight is not a challenge and you achieve the number of reps required easily the weight is to light. after you've found your start weight remember to increase weight whenever you are able.
regards Jason

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Roger Kramer
Posted Wed, 10/20/2010 - 14:01

Got a question at the top of this page it says to do this routine once a week is that what you told them to do or can you do this routine like 3 times a week? thank you

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Sydney
Posted Wed, 10/20/2010 - 20:26

Hi, my name is Sydney. I want to know an exercise that will build up my muscles, abs especially, and help me loose extra unwanted fat. Iv never really gone to the gym on a regular basis but now that I'm getting older I want to get in shape AND look good. What exercise type of exercise plan should I follow?

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Kyle
Posted Wed, 10/27/2010 - 12:43

Hi, is this workout also good for women or not?

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Jay
Posted Fri, 09/09/2011 - 15:57

Read the article.

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Arturo
Posted Wed, 10/27/2010 - 18:38

I'm not the person that made the workout, but I am in the gym often and saw some of the comments and basically i know that a medium treadmill is a speed at which you're comfortable jogging or at a moderate run, something that you can do over a longer period of time, not full out sprinting and not lightly jogging neither. So choose a speed that's comfortable to you but not too easy. For myself my sprint is around an 8.5-9 mph my medium pace is around 6 mph. As far as the weight to use, I would stick around the weight for bench and other workouts according to the amount of reps. If the given amount of reps is 15 then choose a weight that you are able to complete only about 15ish times. Do not choose a weight that you are buckling under in 5 reps and do not choose a weight that is so light you could throw it up 25 times. To lose weight you go for a healthy medium, to gain mass muscle you look more towards heavy weight low reps. For instance my max on bench is 250 lbs. I warm up with 155lbs. I can bench that for a long time so I wouldn't want to start out so low, I would use more around 185lbs maybe 195lbs. if the 185 is too easy. Just go with whatever is comfortable for you during the workout, do not overexert yourself too bad when just attempting to lose weight.

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Arturo
Posted Wed, 10/27/2010 - 18:57

moderate treadmill= stay around something that is a brisk run. Lower than your sprint. Ex: my sprint is a 9 mph. my medium or brisk run is around 6.5mph.

A powerclean is when you have your barbell with appropriate amount of weight on the ground. You squat down to the ground and lift with your legs and your back straight and bring the weight up to your waist. The press part is bringing the weight from your waist to your chest then pressing the weight over your head while standing then lowering the weight back down to your waist and squatting the weight straight down to the floor. ***NOTE: ALWAYS KEEP YOUR BACK STRAIGHT, IF YOU DO NOT YOU RISK SERIOUS INJURY TO YOUR LOWER BACK!!!

You could definitely use this workout more than once a week but since it is full body I would not recommend it everyday. When I work out I work out a single or a pair of muscle groups each day and do cardio. But your muscles need time to recover. If you attempt to do this everyday you could injure yourself from overexertion. I would say give yourself atleast a 2 day break between each physical workout if you're going to do a full body workout. If you break it into muscle groups per day then go ahead and go everyday. It definitely does not hurt to do some cardio everyday however especially if your goal is weight loss.

Sydney a workout to build up your muscles is especially abs are simple. For abs crunches, weighted sit-ups, leg lifts, planks (in which you rest your forearms on the ground then hold your body off the ground, so the only points touching the ground are your toes and your forearms, you are basically in a push-up position with your forearms on the ground instead of hands.), various medicine ball workouts (i.e. balance your body while sitting on the ground solely on your butt, hold your feet off the ground in front of you and with a medicine ball bounce it from your left to your right side on the ground while balancing.) As far as muscle building using the machines will help you build muscle. To build legs you can do squats, leg press, power cleans. For arms do dumbell curls, barbell curls, hammer curls, for triceps do dips, tricep extension w/ cables, skull crushers (take a curling bar hold it with your arms bent at your head while laying down, then slowly raise it up and lower it back down just above your head and repeat). For back you can do seated rows by pulling a cable into your sternum and letting it back out and repeat all with your back straight, you can do deadlift, morning glories. For chest do push ups, incline and decline barbell or dumbell press. Dumbell flies. For shoulders you can do shoulder press, shrugs, etc.

For what weight to use just go with the rep amount. If it says 15 choose a weight you can only do about 15 times, not a weight you can only lift 5 or something you can throw up like 25 times. Just something that is not to easy and not too hard.

The workout to lose weight is all based on a healthy medium. You do not have to overexert yourself with weightlifting to lose weight, your cardio will do more to help you lose than weightlifting. This will help you to maintain what muscle you do have though, since while cutting weight you lose more muscle than you do weight. And before you want to build muscle you want to cut weight anyways so this is a good way to help you to maintain and not lose a lot of muscle while you are cutting down.

and Jasim, for your age I would leave out power cleans and most weight lifting. If you haven't worked out a lot in the past i would recommend mainly cardio to keep you healthy. Some weightlifting could benefit you but I would stick to the machines. The leg machines are good for legs, the chest, arms, and shoulder machines could all help you. But i'd stick mainly with the treadmill, bicycle, stairmaster, the leg machines, and the arm machines.

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HubaHuba
Posted Mon, 03/07/2011 - 00:55

Sounds like you need to work on your running skills

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Ravi
Posted Mon, 11/08/2010 - 11:48

Is it leagal to download these workout videos to my ipad , so that i can use them as a refrence during my workouts.Please reply me ASAP.Thanks in advance.

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Steve's picture
Steve
Posted Mon, 11/08/2010 - 12:25

Hi Ravi,

Absolutely.

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Ravi
Posted Mon, 11/08/2010 - 18:46

Hi Steve , thanks for the reply. I called the customer care@ 803-695-0558
today, they said , it is not legal to download this videos.So....

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Matt
Posted Tue, 11/09/2010 - 00:29

my name is matt Im 23 years old Im about 5'8" and weigh about 237lbs. Im looking for an effective workout to help me lose alot of weight but while Im losing the weight I would like to become more lean and build some muscle as well. This workout looks great and Im going to try it tomorrow. Any other suggestions on how to be effective in the gym and lose weight?

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Steve's picture
Steve
Posted Tue, 11/09/2010 - 14:30

Hi Matt,

In the gym you will want to push yourself, so that you maximize muscle retention while losing fat. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. As far as fat loss, check out these articles:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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darren
Posted Thu, 11/11/2010 - 07:12

Hi Steve,
I've be working out three days a week, m - w - f, doing shaun's 3 day muscle building program. I did this workout on sunday for the first time and really enjoyed it. I like the cardio aspect of the workout. Is it more important to lift as much as you can or, could you use less weights and still get all the benefits from the program? In doing this workout, I'm more interested in the cardio because I'm doing all my heavy lifting during the week. I could eaisly see myself doing this program every sunday.

Darren

PS Thanks for the great web site.

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Steve's picture
Steve
Posted Fri, 11/12/2010 - 12:42

Hi Darren,

If building muscle is a goal, you need to push yourself on every set. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. Light weights can condition the body, but will not lead to muscle gains.

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Tim Hayes
Posted Wed, 11/17/2010 - 16:19

Hi Mate, looks like a great workout, for the sprinting is it just one 30 second sprint?

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Andrew
Posted Mon, 11/22/2010 - 08:35

Hi,

what does 1:30 on the treadmill mean?

Thanks

Andrew

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Steve's picture
Steve
Posted Mon, 11/22/2010 - 14:42

Hi Andrew,

A minute and thirty seconds.

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Alex
Posted Thu, 11/25/2010 - 18:40

Like someone asked, is this supposed to be done just once a week?

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Steve
Posted Thu, 11/25/2010 - 20:08

Hi Alex,

Yes, once a week. Check out the workout description for more information:

Days Per Week: 1

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Michael Recycles
Posted Sat, 08/20/2011 - 08:35

lol!

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Tim Fitz
Posted Mon, 12/06/2010 - 17:21

Hi Steve,

Just wondering if I could get some advice.

I wish to loss weight - fat and tone up. I currently weigh 239lb and am 6 foot 2 tall. I have an exercise bike at home and some dumbells. I was wondering if I will see results if I do 3 days cardio (cycling for 45mins) and weight training and maybe add an extra day for just cardio - 45 mins of cycling, is this enough.

Am I best doing interval training on the bike? and can I do less than 45mins cardio in each session to acheive the results I want. Can I acheive the results just by cycling as my cardio alone plus the weight training or do I need to do different forms of cardio machines?

Thanks

Tim

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Steve's picture
Steve
Posted Tue, 12/07/2010 - 14:22

Hi Tim,

Your approach sounds very good. It doesn't really matter which form of cardio you use. Pick a form you enjoy doing. At the end of the day the calorie burned are about the same for most cardio forms.

To hit your goals, you want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Dewayne
Posted Wed, 12/08/2010 - 10:00

Steve,
My goal is weight loss and toning. I was thinking however of modifying this workout in such a way to keep these properties but also have a byproduct of strength gain. I gain muscle mass fairly easily so i felt maybe a 3 day workout using this as the model but isolating opposing muscle groups each day may get me both.

I was thinking of typical M,W,F with Monday being Back/Tris, Wednesday legs, abs and shoulders, and Friday chest and biceps. Keep the cardio in between sets same as you have and just increasing the number of sets to compensate for not having the same number of different exercises.

I think this would accomplish the goal of keeping the heart rate up and at same time get more strength training as well. Do you think this will accomplish my goal or do you have any suggestions to break this 1 day down into a 3 day?

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Steve
Posted Sun, 12/19/2010 - 13:58

Hi Dewayne,

Your workout split looks good. Adding strength while cutting is about having a good diet, not losing weight too quickly, and about effort.

In the gym, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

For diet, check out these 2 articles:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Mike
Posted Tue, 05/17/2011 - 13:58

Hi Dewayn,

If you cut this program into a 3 days a week cycle, I would love to see how you did it. Can you send me or show me how our updated this pragram to 3 days a week "M,W,F with Monday being Back/Tris, Wednesday legs, abs and shoulders, and Friday chest and biceps"?

Thanks, Mike

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john
Posted Fri, 12/17/2010 - 10:22

I workout 5 days a week, and have been doing so for a few months now. I do at least 40 minutes of cardio on each of these 5 days a week I work out. I have noticed changes all over the place except I can't seem to get any progress on my love handles. Does anyone have any suggestions for me?

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Steve
Posted Sun, 12/19/2010 - 13:59

Hi John,

Diet is the real key to losing the love handles. Here are some articles that can point you in the right direction:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Matt
Posted Mon, 12/27/2010 - 15:10

for warm up/cool down, does basketball work as well?

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Steve
Posted Tue, 01/11/2011 - 13:00

Hi Matt,

Sure that should work.

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Eduardo
Posted Wed, 12/29/2010 - 01:16

I am currently weighing in at 195 and i am 6feet.
I have been slacking of and have been eating things that I should not, and I am wondering what is the time period that I should be willing to do this for to start seeing results.

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Steve
Posted Tue, 01/11/2011 - 14:15

Hi Eduardo,

What are your goals?

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D
Posted Sat, 01/01/2011 - 14:47

I am 32 years old about 5'8 but and a well overweight 235pounds. I NEED to get this off. I have a friend who passed 3 weeks ago and we know it was due to his weight. I am terrified and totally commited to doing what i have to do to improve my health. I enjoy boxing and physical activities. There are lots of good workout routines on this site Im just not sure which one would be best for me to begin for my goals. any help or advise is greatly appreciated

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Steve
Posted Thu, 01/13/2011 - 14:54

Hi D,

First and foremost you need to understand that weight loss is primarily about diet. Exercise helps a little, but unless you get to workout 8 hours a day, diet is what you need to focus on. Really any workout on this site will help if your diet is in place. Pick a workout that motivates you to train.

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Connor
Posted Sun, 01/02/2011 - 17:16

i see that this is a once a week workout. can we do it mor then that?

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Steve
Posted Thu, 01/13/2011 - 14:58

Hi Connor,

You could use this workout up to 3 times per week on non-consecutive days.

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vicky
Posted Sun, 03/16/2014 - 00:13

yes you can do this workout as much as you want but dont do so much that it becomes a health problem.

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unhealthy
Posted Wed, 01/05/2011 - 01:56

i am extremely over-weight, will this plan do well if I do it 3 times a week? I need help, asap. Thanks.

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Steve
Posted Tue, 01/18/2011 - 14:21

This plan can help, but diet is the big key to hitting your goals. Here are two articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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